Heart-Healthy Soups
Serves: 4 Servings
Items Needed:
Large bowl, large sheet pan, cutting board, knife
Ingredients (See Below for Options)
- 2-3 cups chopped vegetables
- Aromatics
- 4-6 cups liquid
- 1-2 cups protein
- 1-2 cups greens, chopped
- Extras (optional)
Directions
- Cook Protein/Grains: cook any items like meat, pasta, or grains ahead of time as needed.
- Sauté Base Vegetables: heat 2 tablespoons olive oil in a large pot over medium heat. Add your choice of base vegetables and sauté for 5-7 minutes until softened.
- Add Aromatics: stir in desired aromatics. Cook for another 1-2 minutes until fragrant.
- Add Liquid: pour in the broth or water add tomatoes, if using. Bring to a boil, then reduce heat and simmer for 15-20 minutes. (At this point, you can blend the soup if you'd like).
- Add Protein and Greens: stir in your choice of protein and greens. Simmer for an additional 5-10 minutes until the greens are wilted and protein is heated through.
- Add Extras: if using, add cooked grains and lemon juice or vinegar. Season with salt and pepper, to taste.
- Serve: ladle into soup bowls and enjoy!
Ingredients Ideas
Base Vegetables: carrots, celery, onions, bell peppers, zucchini, mushrooms, leeks, sweet potatoes, butternut squash, cauliflower, ... or your favorite vegetables
Aromatics: 3-4 cloves garlic, minced; 1-2 teaspoons fresh ginger, grated; 1-2 teaspoons dried herbs; 1-2 teaspoons dried spices; 1-2 teaspoons fresh herbs
Protein: cooked beans (chickpeas, black beans, lentils, etc.); cooked chicken, turkey, or tofu; cooked shrimp or fish; cooked beef or pork; tempeh; edamame; setian; cooked quinoa; cooked farro; cooked barley
Greens: spinach, kale, swiss chard, collard greens, mustard greens, beet greens, bok choy, arugula, watercress
Extras (optional): 1 cup cooked grains (quinoa, rice, barley); 1-2 cups diced tomatoes (fresh or canned); 1-2 tablespoons lemon juice or vinegar (for brightness); salt and pepper, to taste; 1-2 tablespoons soy sauce or tamari; 1-2 tablespoons miso paste; 1-2 tablespoons nutritional yeast; 1-2 tablespoons pesto; 1-2 tablespoons hot sauce or chili paste
Ingredient Combinations to Try
| Base Vegetables | Aromatics | Liquid | Protein | Greens | Extras | |
| Classic Chicken Vegetable Soup |
Carrots Celery Onions |
Garlic Thyme Rosemary |
Low-sodium chicken broth | Cooked chicken | Spinach |
Diced tomatoes Lemon juice |
| Hearty Lentil and Sweet Potato Soup |
Sweet potatoes Onions Bell peppers |
Garlic Cumin Paprika |
Low-sodium vegetable broth | Cooked lentils | Kale |
Diced tomatoes Lemon juice |
| Creamy Coconut Curry Soup |
Carrots Bell peppers Mushrooms |
Garlic Ginger Curry powder |
Coconut milk Low-sodium vegetable broth |
Tofu | Bok choy |
Lime juice Soy sauce |
| Spicy Black Bean Soup |
Onions Bell peppers Carrots |
Garlic Cumin Chili powder |
Low-sodium vegetable broth | Cooked black beans | Spinach |
Diced tomatoes Lime juice Hot sauce |
| Mediterranean Chickpea Soup |
Onions Bell peppers Zucchini |
Garlic Oregano Basil |
Low-sodium vegetable broth | Cooked chickpeas | Spinach |
Diced tomatoes Lemon juice |
| Beef and Barley Soup |
Carrots Celery Onions |
Garlic Thyme Bay leaves |
Low-sodium beef broth | Cooked beef | Kale | Cooked barley |
| Minestrone Soup |
Onions Carrots Celery Zucchini |
Garlic Basil Oregano |
Low-sodium vegetable broth | Cooked kidney beans | Kale |
Cooked pasta Diced tomatoes |
| Stuffed Pepper Soup |
Onions Bell peppers Celery |
Garlic Oregano Basil Thyme |
Low-sodium beef or vegetable broth | Cooked ground beef (or turkey or cooked lentils) | Spinach |
Cooked white rice Diced tomatoes Tomato sauce Worcestershire sauce Fresh parsley |
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A recipe for Grain Salad provided by the Nutrition Services team at the Ohio State Wexner Medical Center.
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